More veggies, less effort

Why more veggies? 

Most people fall short of the daily recommended intake (aim for 2-3 cups per day). Vegetables don’t have to be the side dish, they can be the simple, flavorful base of every meal.

Benefits of Higher Intake (3 cups/day): 

• More energy, better digestion, stronger immunity, long-term health protection.
• Lower risk of heart disease, stroke, some cancers and Type 2 Diabetes. 
• Helps with weight management and boosts fiber and nutrients 

Proven Strategies: 

• Start with vegetables as your base and add in protein and grains.
• Get kids involved to increase their intake and preferences.
• Blend/puree into meals to boost intake 50-80%.

Shopping tips: Make it super simple 

Most people don’t avoid vegetables because they don’t care about health, it’s usually because of time, cost, and convenience, or just not knowing what to make.

Choose "ready-to-go" options to cut prep time in half: 

• Pre-washed bagged greens, baby carrots, pre-cut stir-fry mixes, cauliflower rice or pre-chopped fresh 
• Steam-in-bag frozen veggies (microwave for 5 minutes) 
• Canned (rinse to reduce sodium)

Pro tips: 

• Buy in bulk once a week then portion into grab-and-go containers 
• Keep a “veggie bin” in fridge for quick access 
• Stock pantry staples: canned beans, pre-made quinoa, low-sodium broth, spices

Fresh, frozen or canned: Pros & cons

Bottom line: All are nutritious, but mix them up! 

Long lasting produce: 

• Potaties
• Onions 
• Apples
• Carrots
• Pears
• Beets
• Citrus
• Cabbage
• Winter squash
• Parsnips
• Garlic
• Lemons/limes
• Celery
• Sweet potatoes
• Pemegranates
• Brussel sprouts

Easy cooking methods: Minimal effort, maximum flavor

• Air Fryer magic (10-15 minutes): broccoli, cauliflower, zucchini fries, brussels sprouts, toss with oil and seasoning 
• One-pan wonders: Sheet-pan roasting or Blackstone stir-fry 
• Microwave/steam bags: Zero prep 
• Flavor hacks (no extra time): Garlic powder, Italian seasoning, everything-butthe-bagel seasoning, chili flakes, lemon zest, olive oil

Goal: 5 ingredients or less, 20 minutes max

Fun factor: Get the whole family involved

• Let kids help cook: Studies show they eat way more veggies 
• Ideas
  • Kid-friendly “build-your-own” stations (taco bar, smoothie bar, yogurt parfaits)
  • Veggie art on pizza or skewers 
  • Theme nights: “Rainbow Veggie Night” 
• Bonus: Turns dinner into family time instead of a chore

Easy veggie ideas by meal and snacks

• Breakfast: Veggie-packed omelet (air fryer), spinach in smoothie, zucchini muffins 
• Lunch: Quinoa and bean salad loaded with chopped veggies (cucumber, bell pepper, cherry tomatoes; make ahead) 
• Dinner: Veggie-loaded taco meat, Blackstone stir-fry (frozen mix and protein), grilled veggies (kebabs or foil packets, perfect for warmer weather) 
• Snacks: Hummus and pre-cut veggies, Greek yogurt ranch dip (lower calorie/fat-free versions), air-fried veggie chips 
• One rule: Add at least 1–2 veggies to every meal/snack

Sneaky (healthy) veggies

Pureed/hidden veggies equals more intake with zero complaints

Examples

• Zucchini bread muffins (sweet, kid-approved) 
• Carrot or beet in chocolate muffins/brownies 
• Spinach or cauliflower in smoothies (no taste!) 
• Pureed veggies in pasta sauce, meatloaf or taco meat

Hidden veggies aren't cheating, they're a realistic way to increase nutrition. 

Creative and tasty ideas 

• Smoothies: Spinach-banana-peanut butter; kale-mango; cauliflower “nice cream” base 
• Blackstone stir-fry: Frozen veggies, quick protein, sauce; done in 10 minutes (less dishes) 
• Grilled ideas: Corn, asparagus, zucchini, bell peppers (great for the summer)
• Taco hack: Grate zucchini/carrots into ground meat (hidden nutrition)

Making is tasty so you'll actually do it

• Less effort and more flavor equals sustainable habit 
• Batch-prep once a week: grab-and-go all week 
• Quick flavor boosters to finish off your dish: Hot sauce, balsamic glaze, cheese sprinkles (small amount), fresh herbs, spritz of lemon or lime

Mindset shift: Vegetables are the easy, delicious base and not the boring side.

Actionable steps

Recap: You can consume more veggies with less work! 

• Action steps
  • This week: Buy two “ready” veggie items and try one new recipe Involve kids (or yourself!) in one meal prep session 
  • Aim for veggies at every meal: hidden or front-and-center 
  • You’ve got this because small changes equals big wins and healthy eating doesn’t have to be complicated!

References

• Asigbee, F. M., Davis, J. N., Markowitz, A. K., Landry, M. J., Vandyousefi, S., Ghaddar, R., Ranjit, N., Warren, J., & van den Berg, A. (2020). The Association Between Child Cooking Involvement in Food Preparation and Fruit and Vegetable Intake in a Hispanic Youth Population. Current developments in nutrition, 4(4), nzaa028. https://doi.org/10.1093/cdn/nzaa028 
• Van der Horst, K., Ferrage, A., & Rytz, A. (2014). Involving children in meal preparation. Effects on food intake. Appetite, 79, 18–24. https://doi.org/10.1016/j.appet.2014.03.030 
• Appleton, K. M., Hemingway, A., Saulais, L., Dinnella, C., Monteleone, E., Depezay, L., Morizet, D., Armando Perez-Cueto, F. J., Bevan, A., & Hartwell, H. (2016). Increasing vegetable intakes: rationale and systematic review of published interventions. European journal of nutrition, 55(3), 869–896. https://doi.org/10.1007/s00394-015-1130-8 
• Fulton, S. L., McKinley, M. C., Young, I. S., Cardwell, C. R., & Woodside, J. V. (2016). The Effect of Increasing Fruit and Vegetable Consumption on Overall Diet: A Systematic Review and Metaanalysis. Critical reviews in food science and nutrition, 56(5), 802–816. https://doi.org/10.1080/10408398.2012.727917 
• Blatt, A. D., Roe, L. S., & Rolls, B. J. (2011). Hidden vegetables: an effective strategy to reduce energy intake and increase vegetable intake in adults. The American journal of clinical nutrition, 93(4), 756–763. https://doi.org/10.3945/ajcn.110.009332